1. BE GREATER THAN THE BEST
SAMPLE VERTICAL PBT SESSION – 15 MINUTES
Exercise # Name
1 Helicopter Arm Swings
 Palms up
 Palms down
 Hands together palms up
 Hands together palms down
2 Figure 8’s
3 Body circles
4 Body circles with side lunge
5 Star hand to foot
6 Star elbow to knee
7 Body side leans
8 Upper core activation
9 Middle core activation
10 Lower core activation
11 Single shoulder press with alternative leg lift
12 Keg throws
 Beginner
 Medium
 Advance
13 Diagonal pull-downs
14 Standing knee taps
15 Behind foot taps
16 Standing foot taps
17 Standing opposite elbow to knee taps
18 Standing same elbow to knee taps
19 Golf swings
 Under
 Under with stop point
 Over
 Over with stop point
20 Squat A
 Arms to horizontal
 Arms extended
 Medicine ball
21 Squat 1
 Arms to horizontal
 Arms extended
 Medicine ball